n l PERSONAL BEST

Q. How do people prevent gaining the dreaded seven to 10 pounds (or “holiday spread”) between Thanksgiving and New Year’s ... and still manage to have FUN?

— John Q., Hope Mills

A. Great question. First, just admit that, even though a lot of those holiday foods taste great, they may not be the best for us from a nutrition standpoint. If the foods are laden with sugars and fat, realize that every time you eat them, you’re possibly one step closer to disease and gaining weight. Result: tight-fitting clothes and, perhaps, feeling unhappy with yourself.

While that may sound harsh — and I even have a hard time with holiday temptations — we must understand that we are ultimately responsible for our health. If I’m unhappy with how I look or feel, I am the one who can make the necessary changes to feel better. This isn’t meant to depress everyone — it’s meant to tell everyone that we can change our lives, if that’s what we really want.

Let’s develop a plan. Realistically, expect to eat some of those holiday treats (honestly, who isn’t?). But apply moderation and common sense! It’s that simple — don’t eat everything in sight and make sure you consume a balance of healthy carbs and fat with lean quality protein.

Next, use a small plate, fill it once and don’t get any more. I’m not saying it’ll be easy, but you’ll be happier in the long run. Also, be sure that you’re exercising to help keep up your metabolism. Good luck and keep me posted on your results. n

E-mail your questions to John Velandra at: designsinfitness@att.net. Or call John at (910) 306-3142. John is a certified personal trainer and the owner of Designs In Fitness in Fayetteville, www.designsinfitness.net